Has the scale read the same everyday since you started weighing yourself weeks ago? Are you wondering why, even after a month into your weight loss journey, you cannot seem to lose even just a single pound? Does it frustrate you that you still cannot fit in smaller-size clothes?
An effective weight loss plan takes more than just limiting your food intake. It is also greatly dependent on the kinds of vitamins, minerals, and nutrients that you feed your body with. If you want to see progress, you have to consume the right types of foods. You should take a close look at every single dish that you eat in order to determine if there are ingredients in there that are not conducive to your desire to shed off some pounds. You should also adopt healthy practices for positive results.
Below are examples of weight loss mistakes that many people who want to lose weight commit:
Do you not eat breakfast or dinner so that you can stay below your daily calorie recommendation for your weight loss? Are you content with just drinking water for days to lose weight faster? Would you rather deal with the intense tummy grumblings and pounding headaches than eat even just a small serving of salad?
According to medical experts, skipping meals is not recommended to people who want to lose weight. It is actually harmful to the body, and can bring about various health problems. It can slow down your metabolism, and cause your body to not be able to perform its jobs well. It is better to just have small servings of food for breakfast, lunch, and dinner than completely ditching at least one of them.
Drinking your calories
Did you know that drinks contain calories just like solid foods? Did you think that, like water, all the other liquids are not going to add to your calorie count? Have you actually tried checking the labels of your favorite bottled juices or sweetened teas?
A lot of people do not realize that processed beverages, sweetened drinks, and others contain calories, so they end up chugging much more than they should that their calorie allowance for the day gets used up just for these. As a result, even though they have strictly limited their solid food intake, they do not lose even a single pound, but actually gain one or two.
Too much carbs
Do you love cakes, breads, and pastries? Can you not enjoy a meal that has no rice in it? Do you love carbs so much that you think you can live with only carbohydrate-rich foods for the rest of your life?
Carbs are important in fueling the body. They provide the energy that you need to get through the day. They provide power for your muscles, organs, and other body parts so that they can do their functions properly. However, just like everything else, too much of it is bad for you. Too much carbs can give you more calories than you want, and can lead to weight gain. Thus, to avoid that, you should mix your carbs with protein, greens, and other food groups.
Depriving yourself of your favorite foods
When was the last time you had a slice of chocolate cake? Does the thought of a big plate of tender, juicy steak make you start salivating? Do you long for hot coffee and freshly-baked bread every time you pass by the small café you used to go to every morning?
Giving up a lot of the foods in your usual diet is inevitable if you are trying to lose weight. However, you can still enjoy them sometimes, just not as frequently as before. According to various studies, completely depriving yourself of your favorite foods is not recommended, as it will likely only make you binge on them when you get the chance. What you should do is give yourself “cheat days” once or twice a month, when you can feast on your beloved chocolates, ice cream, fastfoods, and others. But, you must set a limit of around 150 to 200 calories per cheat day to not ruin the hard work that you have already put in.
Eating when you are not really hungry
Do you stuff your face with food every time you are stressed? When you have nothing to do, do you often go raid your fridge for something to munch on? Do you always eat at your desk?
Oftentimes, the pains or discomforts that your body feels are not necessarily of hunger. They can just be a result of boredom, anxiety, laziness, nervousness, dehydration, or others. Every time you experience a weird rumbling deep inside your body, you should not just grab a donut to repress it. You should stay put first, and try to identify the signs. It is crucial that you get to know the physical signals that your body gives out when you are hungry and when you are not so that you can properly address the issues.
Eating out frequently
Do you not like preparing your own food at home? Do you prefer to dine out or order takeout to save time? How many times a week do you go out to eat?
Even though you are ordering vegetables, whole grains, lean proteins, and other healthy options on the menu when eating out, making your own meals is still the better way to go if you want to effectively lose weight. A research study has found that eating out actually makes people take in around 200 calories more than what they would if they eat at home. So, if you do the math, eating out at least once a day already adds 1,400 calories to your weekly calorie allowance. In case you did not know, 3,500 calories is equivalent to a pound, and the extra calories from eating out that you feed into your body can make you gain about a pound in just two to three weeks.